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Do you want to perform
at your absolute best and stay on the winning team ?
Focus on technique, training, mental
preparation.. and sports diet. The benefits? Improved performance. recover
faster, competitive edge. Follow our 10 suggestions and get ready to improve
your performance on and off the playing field!
Step One : Muscles = Fuel Tanks
Rapid response fuel is stored as carbohydrate (muscle glycogen). Eat carbohydrate-rich
foods before exercise to slow down drain on your fuel tanks
Step Two : Optimum Time to Top-Up
with Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up to one hour before activity
Step Three : Keep Your Fuel Topped
Up
For long duration activities (60 minutes plus), drink fluids with a weak solution
of simple carbohydrates
Step Four : Make use of your reserve
fuel tank
Stored body fat = fuel for long-haul events, although we have a potentially
unlimited supply of fuel from stored fat, we can only burn fat as a fuel when
combined with carbohydrates
Step Five : The importance of fluid
Drink fluids at least every 15 minutes.
Do not wait until you are thirsty
Step Six : Protein for muscle maintenance
and muscle growth
You need 1.25 to 1.5 grams per kilogram of body weight
(1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg for the more extreme
sports such as marathon running and body building).
Step Seven : Protein vs. Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein repairs damaged muscles,
maintains muscle mass and increases girth
Step Eight : Best time to refuel
the tanks (muscles)
Within 30 minutes of ending exercise, take in easily digestible carbohydrates.
These are converted to glucose and stored as glycogen, your quick fuel
Step Nine : Reducing recovery time
Increase antioxidant nutrients.
Ensure adequate supplies of protein.
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